Dashboard

30 Aug 2026
CTL 73 fitness today
ATL 84 fatigue today
TSB -10.5 form today
Peak CTL 91 6 Jan 2024
Ramp Rate +2.3 CTL Δ 7 days
Monotony 1.49 28-day load spread
Streak 214 consecutive weeks
WEEK · BUILD BLOCK 3
Mon 8 Aug – Sun 14 Aug
33.1 km
168 rTSS · 4 sessions · 3h 31m
3rd build week — approaching the ceiling. Cap at 18–19 km. Volume spiked +95% vs average — watch for overuse. No long run in 91 days.
Target 18–19 km · Target 82–86 rTSS · TSB Mon -6.9 · Ramp +1.5 · Mono 0.82 · 1% fast (4w) · 1 quality · long run 91d ago
Volume targets
80 km
46.9 km left
avg 20.0 km
✓
100 km
66.9 km left
Weekly load
168 rTSS +1.5 CTL
Target
86
4-wk avg
79
+10%
86
Week sessions 4 done · 33.1 km · 3h 31m
Sat 13
07:00
57 61
recovery
⛅ Morning Run
11.6km 6:15/km 139bpm
Fri 12
06:41
31 11
recovery
⛅ 7: 130
7.0km 6:46/km 124bpm
Wed 10
06:43
48 46
workout LT1 fm-pace 2×500m
⛅ Фартлек
7.5km 6:04/km 142bpm
Tue 9
06:35
32 12
recovery
⛅ Morning Run
7.0km 6:38/km 128bpm
Race readiness 5-week km at race pace · target 3× distance
Marathon 4:04/km
35.6/126.6 km
Half Mar 3:54/km
32.1/63.3 km
10k 3:43/km
5.8/30.0 km
5k 3:35/km
3.4/15.0 km

Daily mileage

Last 30 days
Peak day 31.7 km 7 Aug Longest run 24.7 km 30 Aug Avg training days/week 5.6
Pace distribution km/week
Training zones VDOT 56.4 · תל אביב מרתון 21 · 2026-02-27
10%
90%
fast minutes slow
Intensity
Recovery 39%
5:21–6:17 <128
Daily / Easy 22%
4:57–5:20 128–138
Steady / Long 23%
4:24–4:56 138–148
LT1 / Aerobic 6%
4:09–4:23 148–153
Tempo 5%
3:57–4:08 153–158
LT2 / Threshold 2%
3:50–3:56 160–165
CV / Critical V. 2%
3:39–3:49 165–170
VO2max / Interval 1%
3:28–3:38 170+
Repetition / Speed 1%
<3:28
Racing
Weekly mileage Monday–Sunday totals
Distance · km per week
Training load CTL · ATL · TSB
CTL ATL TSB race

Fitness signals

Race-anchored VDOT
Open analysis →
Fitness estimate
53.8 VDOT
range 51.0–56.6
Threshold pace 4:02 /km
12w trend -0.5
Half Marathon 1:25:54

26w since race anchor